6 Things Your Resting Heart Rate Can Tell You About Your Health

By Harley Pasternak

Your resting heart rate is a number you may not think about very often. But what if I told you it’s one of the most important numbers you should know. Not only can your resting heart rate be used to track your fitness level and target your workouts, but it can also alert you to a variety of potential health issues. So get to know your resting heart rate—and what’s normal for you—through the Fitbit app and then learn how it can help inform your health.

6 Things Your Resting Heart Rate Can Tell You

You’re Not Active EnoughA normal resting heart rate for the average adult is 60 to 100 beats per minute (bpm) or 40 to 60 bpm for highly conditioned athletes.If you’re sedentary most of the day, your RHR likely approaches or exceeds the top end of this range. This may be because your heart is less efficient. The good news? By regularly engaging in moderate to vigorous aerobic activities (brisk walking, biking, swimming), you will help your heart become more efficient at pumping blood, plus you might shed a few pounds, all of which will lower your resting heart rate over time. Even modest reductions in resting heart rate can dramatically reduce your risk of cardiovascular disease and add years to your life!

You’re OvertrainingWhile pushing your body can lead to great gains, it can also be detrimental. If you notice an increase in your resting heart rate when you’re going heavy on the training and light on the rest, your body may be telling you that you need to scale back. By giving it the proper rest it needs, your body can repair and adapt and you may bounce back stronger than ever.

You’re Too StressedProlonged mental and emotional stress can also cause your resting heart rate to creep up over time. If “fight-or-flight” mode becomes your norm, the associated increase in your resting heart rate can produce a higher risk of heart attacks, strokes, and much more. Try adding relaxation into your day—read, meditate, go for a walk with friends, or do a guided breathing session on your Fitbit Charge 2 or Fitbit Blaze . Regular relaxation activities may help you combat your stress and which could lead to a lower resting heart rate.

You’re DehydratedDuring a hot summer day, if you notice a temporary increase in your resting heart rate, your body might simply be trying to cool down. However, it could also mean you’re dehydrated—especially if you’re thirstier than usual, your mouth is dry, and your pee is more yellow than normal. To help lower your resting heart rate, drink more water.

You’re Developing a Medical ConditionIf you experience shortness of breath, unusual fatigue, dizziness, excessive thirst/urination and your resting heart rate has increased, you might be at risk for cardiovascular disease, hyperthyroidism, or type-2 diabetes. However, a low resting heart rate isn’t always ideal either. When combined with symptoms (like those above), it could indicate an issue with the electrical system of your heart. If you’re concerned, discuss these changes with your doctor.

Two Caveats to Keep in Mind

If you notice a change in your resting heart rate but none of the scenarios above seem plausible, there are two other factors that may be playing a part: age and medication.

Resting Heart Rate Increases With AgeMost of the time your RHR can be modified. Unfortunately, as you get older, your RHR tends to increase. To reduce the impact that aging can have on your cardiovascular system, you can help maximize your results by exercising within your target HR zone to help lower your resting heart rate.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Harley Pasternak

Celebrity trainer and nutritionist Harley Pasternak holds a master of science degree in Exercise Physiology and Nutritional Sciences from the University of Toronto, and an honors degree in Kinesiology from University of Western Ontario. As a fitness and nutrition specialist, Harley has trained many celebrities, including Adam Levine, Gwen Stefani, Jessica Simpson, Ariana Grande, John Mayer, Charlie Puth, Jordana Brewster, Rob Pattinson, Tobey Maguire, Lady Gaga, Megan Fox, and Jennifer Hudson. He has appeared on MTV, VH1, The Oprah Winfrey Show, Dr. Oz, THE VIEW, The Tyra Banks Show, Access Hollywood, Extra, Rachael Ray, America’s Next Top Model, Good Morning America, The Today Show, and most recently, Revenge Body with Khloe Kardashian on E! Harley has also lectured around the globe and does speaking engagements regularly.

I’m ashamed to say I didn’t know anything about this until after I was given a fitness tracker. I notice my low point each day really changes with training. It generally gets lower as I progress through a training cycle and bumps up a bit around peak week and finally gets a bit lower during the taper period. Once I knew about it and saw this happen I was still sort of surprised to see it work. Very cool. It’s good to keep track of too because it’s the only early warning sign you are over training and headed for injury!

After wearing Fitbit for 2 1/2 mo. I loved keeping up with walking exercise… however it does seem to give me more credit then I deserve !! I don’t think it is accurately calculating my actual steps? I have it boxed up to return! Can you comment on this?

Afib will present itself with sporadic increases and decreases in HR. The Fitbit shows live HR, so this is something that could be visualized. Also afib tends to run a higher HR, over 100 BPM. If you’re on meds for afib, one can still be in afib with a HR under 100. Fitbit can’t diagnose an arrhythmia, however you as the wearer of the watch one can visualize HR live and go to the doctor as need for anything suspicious.

I turned 72 this month, and my resting heart rate remains at 71 throughout my summer months. On very rate occasions, my RHR went down to 61. The question is, “How reliable is my Fitbit with its readings?” I have used my Fitbit since December of 2016.

I am 72 years old this month (September), and my resting heart rate (RHR) reads 71, but on rate occasions, it read 61 and 64. The question is, “How reliable is my Fitbit?” I purchased my Fitbit in December of 2016. The RHR doesn’t seem to change that much.

Very useful info. What effect does attitude play? I have a low resting heart rate at sea level, but after backpacking and sleeping at 11,000 feet, I noticed my resting heart rate was a lot higher than normal and only came back down after some very concentrated deep breathing exercises and meditation.

Another factor that influences RHR is altitude. I moved from Houston (60 feet above sea level) to Flagstaff, AZ (~7000 ft) and my rate went up 6-8 bpm and stayed there. I recently went to the beach for a week and it went back down.

I have found a very reliable way to tell how my thyroid is functioning, I was exercising regularly, yet my RHR was high. Once I was diagnosed with Hyperthyroidism or Graves’ disease, it was a way to monitor my response to medication, take too much RHR drops into 40, don’t take enough RHR jumps to 60s-70s.

I think it would be worth mentioning that for women, I believe the resting heart rate increases significantly during the fertile period. Good to know if you’re trying to get pregnant, or if you are not on artificial birth control

My Fitbit pinpointed the exact time I went into Atrial Flutter, followed by a prolonged period of high pulse rate. Sorry to say, the medical people did not react to the charts I showed them of my erratic, 150 bpm pulse and my denial did not send me directly to Emergency. Ended up with acute heart failure. Have learned to watch the Fitbit much more closely. It was right – something was wrong – my bad for not reacting to it.

Just as a related note: Fitbit has the raw data to also track heart rate recovery which is another indicator of fitness. Apple just announced this in the new WatchOS. Hopefully, Fitbit can fast-follow on this one.

What if my resting heart rate is too low? I am 66 moderately active and about 30lbs overweight and was on a low dose beta blocker for BP and my resting HR was in the mid to low 40’s. My Doc was concerned and did an EKG which was fine but I’ve now changed BP medication and it’s up in the low 50’s with occasional forays into the low 60’s. I am in no way an elite athlete, should I be concerned?

I’m seventy, and my resting heart rate is about 52. A very low resting heart rate can lead to other difficulties, including blood clots in your legs. I know – I’ve had them. My resting heart rate when I’m asleep and very tired is in the middle thirties, which is recognized as inadequate circulatory rates. It’s best to get a very good night sleep -7 hours is a minimum, and then can maintain at least a 40 plus heart rate. The good thing is the Fitbit watches provide some insight into all this, and give me something to discuss with the cardiologists.

I’m 73 years old, turning 74 in December. I’m on a heart medication (metoprolol), but I use my treadmill at least 6 mornings per week for 1 hour each morning (3.01 mph), and an elliptical trainer for 15 minutes each morning (4.0 miles). My average resting heart rate is 61 – 65 BPM. It’s increased a bit over the past year; it used to be 59 BPM. I haven’t always been into fitness; I “saw the light” when I had my aortic valve replaced and my mitral valve repaired in June of 2010. Since then, I have been faithful to my workout routine, and monitor my vital signs twice a day (BP, pulse, temperature, oxygen saturation). In 2012 I got my first Fitbit, and am now on my second, the One. I honestly couldn’t get by without it. When I had the valve surgery I weighed 237 pounds. I now weigh 130. I’ve kept within two pounds of 130 for over two years. I owe a lot of this success to Fitbit. Thank you!

Here is one more: When I have episodes of atrial fibrillation (which I can feel the instant they start up, and when they end – usually lasting 5-12 hours), I can actually see that in the heart rate monitor, as a spike up, a sustained higher than normal rate for me, followed by a slow decline over several hours once the episode is over.

Fitbit probably saved my life. Resting HR was 94 when my Staff gave me a FitBit for Christmas 2015. 18 months later it’s average 60 but often 48-50. I’m 64, lost 42 lbs, eating a mainly plant based diet, walk 50 miles+ a week and couldn’t be more pleased with life. Starting to work out and running the BolderBoulder 10K in May 2018 in under an hour (I could not run 100 yds a year ago) So, thank you FitBit for giving me that wake-up call that others never got. Sincerely. John

I am in the same situation 😉 as you diagnosticated diabet 2 after 2 years without any medic my father was also diabll and i have seen wath medic do so i refused. My doc was 🙁 i am out of diabet lost 20kg, and reach to do 10 km walk 10 days consequitive, fitbit helped me and le contact with others fitbitans a lot. My heart get 56/60 like for you. I train also 3x a week muscul. Excuse me for my ;-( english. Now my doc is ;-)))) so never give up and i 😉

The Fitbit makes me conscious all day of my pulse. I love it for this reason and many others. The Fitbit is my new toy. It keeps me active and my daily goal is at least 10,000 steps. The Fitbit prods me to keep moving so my 70 year old body feels younger.

This was good information more clearly and concisely explained than I had seen before. With so much unfounded information around, it’s especially important to read of the author’s credentials. This article helps me make better use of my Fitbit!

I like the ability to track my RHR — as I write this, it is at 55, the rate for yesterday including sleeping was 50 (my usual range is 50-54). I am a 72 year old racewalker. For sleeping, I try to make it at least 6:15, but I am thinking of trying for a 6:30 average. I try to either do 10,000 steps a day, or 70,000 per week, but weather can and does impinge.

what does it mean when your resting heart rate is in the 50’s and you are old, overweight and a couch potato. I am on a beta blocker which lowers heart rate but before taking it, my heart rate was in 60’s.

What about those of us who are not highly conditioned athletes, but who have lower resting heart rates in the 50s? I have hypothyroid and am in my 50s and have lower heart rates in the 50s. I walk a lot (at least 15,000 steps per day, but I am not a highly conditioned athlete…. Should I worry about being lower than average.

Thanks for your article which arrived at the right time as a very helpful validation. The correlation between stress and elevated RHR is a valid factor. Thanks to technology like the one the Fitbit offers people have a way to get a warning things are not doing ok.

After giving up alcohol for a month I noticed that my RHR had gone down to around 60. As soon as I started having a wine with meal again, it went up to 70-75. I’m an old girl and walk everywhere and since I bought my Fitbit HR have noticed a big improvement in RHR.
It used to be around 90. Thanks to FitbitHR I’m really getting on top of things.

May I suggest there may be another reason for a low resting heart rate. Individuals can have Atrial Fibrillation with a low capture rate and not beware of the condition. If a non-athlete, with known or unknown cardiac disease, does have a low resting heart rate (below 60 bpm), they need to discuss it with their Primary Care Provider. Linda Copeland, R.N.

Thanks to Fitbit I found I had an abnormally low heart rate for my age. Finding a Beta Blocker for HBP was the problem. My life has changed for the better getting off of this medication. All due to desperation and Fitbit.

I’d also like to add that for women, your menstrual cycle plays a role as well, during the 2 weeks before your period starts you may start to noticed a gradual increase (for me it increases gradually by about 6 points within that period), but right after my period end it goes right back down. If you view you monthly RHR stats in your dashboard you should be able to see the trend.

THANKS! I’m 69 years old and my RHR has been running around 55 BPM; however, this past week it’s up to 57 BPM, does that small increase mean anything? My guess it no, but at what point should i start to be concerned?

How about including a well balanced diet with fresh food cooked at home,reduced calories and sugary drinks and food. “you are what you feed your body” I am active physically,cook and eat 3 meals daily and healthy snacks,very important ,be well Americans

I have my resting BPM between 52-58, mostly 53. I am 61 yo. I push myself hard at spinning class. The Fitbit marks 165 bpm during the hardest phase. I move from diabetic to prediabetic. My A1C is 6.4. The Fitbit keeps me motivated to get my goals every day.

What if your RHR is low but you are not a conditioned athlete? Also, if my RHR is 50-60, what should be my peak HR? I have noticed that when my HR gets around 170-180, i get dizzy and short of breath. Deep breathing and active recovery help, but I feel that after I get one of these episodes I don’t train as hard.

MY BIKE RIDING, 40 MILES EVERY OTHER DAY, SEEMS TO BE KEEPING MY RHR TO THE READING I JUST LOOKED AT ON MY FITBIT: 45. AT AGE 80 THE BIKE RIDE ALSO SEEMS TO BE KEEPING MY ARTHRITIS PROBLEMS WELL UNDER COINTROL. THIS LITTLE FITBIT HELPS ME STAY WITHIN MY DOCTOR’S SUGGESTED CARDIAC HEART BEAT RANGE WHILE RIDING. I AM VERY CAREFUL, MONITORING MY FITBIT READINGS, WHEN CLIMBING HORSETOOTH RESERVIOR HILLS HERE IN COLORADO. IN CONCLUSION, I HAVE STARTED A RIDE JOURNAL USING THE DASHBOARD DATA, MODIFIED AND ENHANCED USING PHOTOSHOP AND SNAGIT. THESE PAGES ARE EMAILED TO MY DOCTOR FOR REVIEW. ALL OK TO DATE. MY THANKS TO FITBIT FOR FACILITATING A HAPPY AND FIT OLD AGE!!!! BY THE WAY, THE CAPS LOCK IS ON BECAUSE MY EYES ARE NOT QUITE WHAT THEY USED TO BE.

Perhaps a person’s heart rate does not increase with age if they keep up with a continuous and rigorous training regimen.
My heart rate, when resting and relaxed, has been in the 40 to 45 BPM range for a number of decades now, and I am 71 years old. It has not gone up at all. That said, I have been an active runner and weight trainer for all the last 39 years.

I have thyroid issues and if I’m getting too much my RHR will increase or if you have a fever with a sinus infection that can also cause your RHR to be raised. I was concerned about my thyroid and my doctor said it was th fever and with ear and sinus infection. A few days after treatment I was back to normal.

The Fitbit Blaze helping me monitoring my Heart Rate. When ever I am not Healthy, my RHR will increase from normal 60~63 to 73~76. Whenever I saw increasing pattern in RHR, I can predict something is going wrong with me in advanced. I got bad Flu 1x and angina attack 2x and Fitbit RHR show strong correlation for me 1 weeks before the sickness happen.

Hi! My RHR is 68 and I exercise almost everyday for 3 months now. Before that, I am a very active person. I average on a 10,000 steps daily. I am 51 and my weight loss rate is pretty slow compare to what I am used to. What could be the cause of this?

Hi! My RHR is 68 and I exercise almost everyday for 3 months now. Before that, I am a very active person. I average on a 10,000 steps daily. I am 51 and my weight loss rate is pretty slow compare to what I am used to. What could be the cause of this?

Just curious, I’m a therapist and I sit most of the day. I have always done intense workouts, cardio at 45 minutes 3 days a week @ 4 miles and alternating with HIIT workouts for @ 10 minute run, 15 weight training cycle, 10 run. I recently increased intensity slightly and my resting HE jumped from 40-46 to 65ish. I was just standing still after a relaxing soak and my HR jumped to 80-90 bpm?? What is happening? I’m 44 btw. 5 years ago my body started putting on weight (of course). The only thing I know to be wrong after tests is that my gallbladder is not fully functional @33% and my digestive tract is not top notch. What’s up? Please don’t say go to the doctor I’ve spent 6K at the doctor trying to figure this out. Everything comes back normal and the HR stuff is new in the past 2 days

Hiya, hope all it well
I am wondering how to find my target heart rate.

My resting is anywherebfrim 42-59. I struggle during workouts to get it to 140-160 if I reach 160 I get light headed my eyesight blurs and I feel sick.
I used to be very athletic dive years ago before I got cancer. I’m good now and trying to get back to where I was. .
I’m 5’3″ but 193 lbs very much a pear.
What should my target heart rate be when I am doing cardio?

I think my new Charge 2 in not reading my heart rate correctly. Resting rate of 75 to 120 and active 160 and above. I’m 53, active in martial arts and still spar, go to the gym and my work is physical labor outdoors. I tested it against an Android phone and testing is below 60. About a year ago I had a stress test done and after 30 minutes of cardio could not get my heart rate over 121.

I’m 61 and my resting heart rate is 45-60. I’m not a runner but I’ve been weight training most of my adult life three times a week or more, and my workouts are intense…I don’t just go through the movements. I had a heart attack a year and a half ago. My right coronary artery was 100% blocked. I didn’t have heart failure and I have no heart damage, thank God. I’m still training hard and not stopping. Strong as ever and great energy. I got a fitbit last week and I love how it keeps track of my sleep and monitors my heart beat.

My resting heart rate is 62 and I have a desk job – but since getting my Fitbit and walking and running with my groups since 2013 – for 5 years now – I have room for more improvement – recently lost 32 pounds and ready to rock with my groups again.